Exercises at Work: My Strategies for Maintaining Weight

If you can’t find the time or energy to make it to the gym regularly, try exercises at work instead. When I’m not focusing on weight-loss or strength-building, my goal is to maintain my weight. The older I get, I realize even maintaining requires a conscious effort.

I have a desk job and don’t mind spending the whole eight hours on my chair. However, I have to get my blood flowing for the sake of my mental and physical health. The following exercises at work help me maintain my weight during office hours.

I don’t keep a water bottle around my desk. Instead I fill my 8 oz. cup every hour or so to get myself to get up and walk to the water station and back.

I take a 15 minute walk around our building before lunch. The fresh air really helps me clear my mind as well.

Every time I go to the bathroom, I spend extra few minutes to perform 50 reps/seconds of one of the following exercises in the bathroom stall. A minute may not seem like much, but doing them four to six times within the eight hours adds up.

6 simple exercises at work

You can easily perform any of these exercises in the confines of a bathroom stall or at your desk.

Squats

I prefer to do squats on the days I wear heels, because there’s no impact. Squats are the best way to perk up the backside, and believe me, they get your heart pumping.

Wall sits

Wall sits are also very easy, but leave you with burning quads even in less than a minute. I add punches as well.

High knees

High knees are like jogging in place in steroids. Raise your knees as high as your chest. This one has a lot of impact so I wouldn’t do them with heels. Don’t be shy to take off your heels if they don’t have straps.

Jumping jacks

If the stall is not wide enough, fold your arms and bring them forward. Perfectionism isn’t necessary here. The goal is to get your heart pumping.

Wall push-ups

Take one big step away from the wall and put your arms forward to touch the wall. Mock a push up: lean forward, then push away. You think it’s a joke, but it works.

Forward kicks

If you have a bigger stall available, forward kicks are fun. Kick forward and alternate. It helps to find a point or target on the wall to focus on and aim your kicks.

I pick and choose from these exercises at work based on my mood and what I’m wearing. Remember, start small. If you don’t feel like doing 50 squats, start with 10 and build from there. Or do 10 squats, 10 jumping jacks, and 10 punches. Find what you are comfortable with and stick to it, even on the days you don’t feel like doing them. I find that if I miss one day, missing the next one is even easier. Remember these are not for weight-loss—they’re strategies for an overall well-being.

What small efforts like my exercises at work do you make to maintain your weight and health?